SkiPost "Your source for cross-country skiing knowledge."
February 22, 2006 Vol. 6/ No.28
Brought to you by: CRAFT
If your e-mail is not set up to view html images, please click here to visit this page on the web. Thank you. And also visit SkiPost.com for a list of recent archived articles.
weanswer@skipost.com

Dear SkiPost,
I'm a female skier who has been trying to perfect my classic ski technique for years. I also enjoy skating.

Recently I learned all about "high hips" in classic skiing and can't believe how much easier - and effective - classic skiing has suddenly become.

My question is: Is "high hips" equally as important in skating?

This seems a little more difficult for females to pull off, given that we typically have a lower center of gravity than males.

I'd love to hear thoughts and tips.

Thanks,
New Hips

Hello New Hips,
Skate skiing and classic skiing have one thing in common, and that is body position. What works in one works well in the other, because you are really trying to accomplish the same thing - keeping your body high and strong while minimizing the effort on your muscles when standing.

Keeping your "hips up" or "high hips" is another way of saying you should have your body weight over the balls of your feet. At that point you will find balancing easier, you can set your ski down flat under you, and you can be tall and strong through your core (for the polling motion). The bottom line is that keeping your hips up will make you more stable in skate technique, and allow you to deliberately shift your body weight from side to side (rather than falling from left to right).

Two ways to learn this are:

- When you push your poles past your hips you should be simultaneously pushing your hips down the track (forward). It may appear a little rigid at first, but with practice will flow together.

- Take your poles off, and skate without them. If your hips are back you are likely not shifting your weight from side to side. This tends to keep your ski on its edge, consequently limiting glide. When you get your hips up and are setting your ski down flat, you'll know it! You'll start to glide on even the steep uphill.

If you ever come across a Subaru Factory Team athlete out skiing stop them and ask for a quick tutorial.

Hope this helps,
Tim Weston
http://www.xcacademy.com

Wave 6

The Subaru Factory Team has a good history at the American Birkebeiner. This is one of the only times when European athletes come to our doorstep to race. The winnings are large, the cross country energy is at a high, and everyone puts forth an effort that we often didn't know we were capable of.

We have a tremendous amount of respect for those who start in the later waves of the race. The horror stories we hear are almost like not-so-urban legend - they are so astonishing.

"I was coming down this hill with like 25 other people and one dude just wrapped himself around a tree...he was okay and we skied the rest of the race together. He is married to the sister of a guy who lived right down the hall from me in college - crazy!"

"I skied from 2km without a basket, and then my binding broke at around 30km so I switched skis ever 2km, my gels froze at 36km - I'm telling you, that was my best Birkie EVER!"

But the story that never fails is, "You wouldn't believe how soft those uphill's were! It was like skiing on marbles."

It's hard for us to believe that the rock-hard tracks we ski on turn into sugar and then eventually mashed potatoes. So in an effort to understand and experience the Birkie under these conditions Tim Weston and Rob Whitney are going to ski from Wave 6. We're as anxious as anyone to hear their stories.

Stay tuned for their account of 'My Wave 6 Birkie.' If you have any interesting stories to share, please send them to us.

Featured Product

CRAFT

Come visit the Craft tent at the American Birkebeiner Expo. They will have another Birkie race suit on hand for purchase.

If you say the promotional code, "Birkie 06," when you purchase your race suit you will receive a 10% discount!

Wax Report

For complete wax reports sorted by region visit http://www.swixracing.us

Event
American Birkebeiner
Cable to Hayward, WI
February 25, 2006


Forecast

Friday night cold and mostly cloudy, 30% chance of snow, low temp 2F to -2F. Saturday, race day, cold with a 30% chance of snow, 18mph WNW winds. High of 15F. Humidity is expected to be between 60%-80%.

Course Conditions
Course is in great shape. Track is very firm. Snow is considered very abrasive due to the sharp new snow crystals and transformed older snow that is being brought to the surface by the tilling of the grooming machines.

Considerations
1. Base Preparation- due to significant abrasiveness, you must have proper base preparation to insure your race wax will stay on the base. Clean glide zones with Swix CH10 or Swix Base Prep 088. Scrape and brush using Swix Coarse Bronze Brush (T0158) or Swix Fine Steel brush (T0192). This is very important to “open” up the base to receive race wax. Apply one layer of Swix CH4. Scrape and brush with Swix Fine Steel Brush (T0192).
2. Durability- for a race of this length, durability is key. Therefore it is very important to use layers of wax and make sure the base pores are 100% saturated. We are using Swix CH4 as a base layer because it is the “hardest” wax in the Swix wax line.
3. Brushing – at temperatures this cold, if any wax is left in the structure of the base, the sharp snow crystals will grab onto this and slow you down. Therefore, it is paramount that you brush very well after each layer application. Treat each wax layer as if it is a final race layer. We recommend using the Swix Fine Steel Brush (T0192) or the Swix Medium Bronze Brush (T0162). These are by far the best brushes to use for removing excess cold wax from fine structure.

Ski Selection & Structure
Use a medium flex ski with a fine grind / structure. If you need to add structure to your skis, use the Swix T401 Super Riller and apply a .5mm linear rill first followed by the .25mm rill. Do this after race glide waxing & brushing is finished. Do a final brushing after applying rill.

Glide Wax

Speed-At-All-Cost

Base Race Glide Wax: Apply two layers of Swix LF4. Iron in. Let cool 10 minutes. Scrape and brush with Swix Fine Steel Brush (T0192) or Medium Bronze Brush (T0162).

Race Glide Wax: Apply Swix FC1 Turbo Solid. Rub on base and lightly hand cork in. Rub on second layer covering base very well. Iron in with one pass down each side of the groove w/ iron temperature at 145C. Pass should take 5-6 seconds. Let cool 20 minutes. Brush up wax using Swix stiff black nylon (T0160) or Swix Horsehair (T0157) brush. Final brush w/ Blue Nylon (T160).

Performance Waves 1-5
Base Race Glide Wax: Apply one layer of Swix CH4. Iron in, let cool 10 minutes. Scrape and brush with Swix Fine Steel Brush (T0192) or Medium Bronze Brush (T0162).

Race Glide Wax: Apply two layers Swix LF4. Let cool 20 minutes, scrape & brush out using Swix Fine Steel Brush (T0192) or Medium Bronze Brush (T0162).

Performance Waves 6-12
Base Race Glide Wax: Apply one layer of Swix CH4. Iron in, let cool 10 minutes. Scrape and brush with Swix Fine Steel Brush (T0192) or Medium Bronze Brush (T0162).

Race Glide Wax: Apply two layers Swix LF6. Let cool 20 minutes, scrape & brush out using Swix Fine Steel Brush (T0192) or Medium Bronze Brush (T0162).

Note: On classic skis, be sure to cover kick zones with base protecting tape such as Swix R0386 to keep the high flouro Cera F out of the kick zone. If this is not done, the kick wax will not adhere well to the base. After final brushing you can remove tape

Kick Wax Application

Kick Zone Prep
Remove old kick wax and clean base with Swix wax remover and Swix fiberlene. Let base dry. Use 80-100 grit sandpaper and sand kick zone in a manner parallel to the ski base, not cross hatching. The new Swix T0011 Cork & Sandpaper combi tool works great for this!

Kick Wax
Base Binder: Make sure kick zone is clean and sanded as per above. You need to apply a very durable binder layer such as Swix Green V20, or best is Swix VG35 Base wax. Rub on solid layer. Iron in. Let cool. Lightly cork smooth (2-3 strokes). Apply 2 thin layers of Swix V40 Blue Extra. Cork very smooth in-between each layer. You are now ready to apply final race wax.

Race Kick Wax
Apply 6-8 thin layers of Swix VR40 Kick wax. Cork smooth after each layer. Do not “drag all the wax down or up the kick zone. Cork in both directions... pulling up from the heel & down from the high point. Build the wax in the middle of the kick zone which is directly under the ball of your foot.

Signature Resorts' Trail Updates

Rainbow Resort
http://www.rainbowresort.com/seasons/snow.cfm

Tamarack Resort

http://www.tamarackidaho.com/documents/Nordic_report.pdf

Lone Mountain Resort
http://www.lmranch.com/lmr_content/winter/ski_cond.shtml

Crested Butte Resort
http://www.cbnordic.org/trailreport.html

Bohart Ski Ranch
http://www.bohartranchxcski.com/weather.php

Events/Clinics/Announcements

2nd Annual Elk Mountain Engadine Cross Country Ski Race

Montrose, CO-Make sure to attend the 2nd Annual Engadine Cross Country Ski race February 25, 2006. The race will be a 5k race around our property. Registration fee is $40 and it includes admission to the buffet after the race, plus 2 drinks. For those not participating in the race, Buffet is $40 and includes 2 drinks and children under 12 are $20 and it includes two drinks.

For more information please email Elk Mountain Resort or visit www.elkmountainresort.com
_______________________________________________________

Lone Mountain Ranch
Women's Camps Winter 2005 - 2006

Lone Mountain Ranch

Do you want to improve your downhill control on all trails? Do you want to progress to the next level in your skiing? Are you interested in participating in a positive and supportive learning environment that will boost your confidence? Are you interested in camaraderie with women who share similar interests? If so, then join us for our Women's Camp, in the spectacular setting of Lone Mountain Ranch and Yellowstone National Park.

http://www.lmranch.com/lmr_content/winter/xc/womenscamp.htm

_______________________________________________________

"EnjoyWinter" Rewards: www.enjoywinter.com/rewards.htm

Make sure to get rewarded!
Why not let your passion for fun get you free Subaru Factory Team merchandise? The Subaru Factory Team's enjoy winter-rewards program is designed to thank you for purchasing our Subaru Factory Team partner's products.

Visit Subaru.com

For more information on Subaru's technically advanced all-wheel drive vehicles check out www.subaru.com

"Think. Feel. Drive."

SkiPost is a cross-country skiing informational, educational and motivational service, brought to you through a partnership with the Subaru Factory Team and the Salomon Athlete & Event Force.

The goal of SkiPost is to make the sport of cross-country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-country Skiing see www.SkiPost.com or email us at mailto:weanswer@skipost.com

If you wish to be removed email nordic-unsubscribe@mailman.montana.com
If you wish to receive SkiPost email Nordic-subscribe@mailman.montana.com

Enjoy Winter,
Justin Easter

If your email is not set up to view html images, please click here to visit this page on the web. Thank you.

Subaru "Think. Feel. Drive."

Salomon Skis, boots and bindings

Swix Sport

Rudy Project

Craft Clothing

Subscribe to Outside

Subscribe to Ski Racing

Holiday Inn SunSpree Resort

Nathan, Human Propulsion Laboratories

Suunto Wristop Computers

Penguin Brand Sorbothane Insoles and Sport Wash

Gary Fisher

Gleukos Sport Drink

Subaru Factory Team Apparel

Subaru Factory Team Signature Resorts

Bohart Ranch Cross-Country Ski Center, Bozeman, MT



Find the Time apparel and more!


investing in fishermen and habitat

Copyright 2006 SkiPost.com All rights reserved.